blue grass state calling

As we prepare annual volume spreadsheets, please consider your full volume week from last year, think about how your year went, and text us your thoughts for full volume weekly mileage for next year.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (on your own or OFF)

dynamic wu

+ light aerobic running

(if OFF, cross-training is encouraged)

TRAVEL TO LEXINGTON

tuesday (time - tbd)

800j + mcmillan wu

+ 1600 @ ~Threshold + 400j + 5 x 300 @ AnAe E, r= 1'

+ stretching & mobility

wednesday

NCAA EAST PRELIMINARY ROUND

+ light running + strides

thursday

NCAA EAST PRELIMINARY ROUND

+ light running + strides OR 2-4 x 200 @ RP, r= 200j

friday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition - (m)3000SC

those not competing:

+ light running + strides

saturday

NCAA EAST PRELIMINARY ROUND

AM shake-out + PM competition - (w)3000SC, (w)5000m

those not competing:

+ light running + strides

sunday (on your own)

TRAVEL TO ATLANTA

light aerobic running

+ stretching & mobility

on to the next

NOTE: with all but a few now done competing for the season, we should mostly be in the time off period following the end of competition.  What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with 3-5 short strides at ~5k pace after the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  Gradually build into summer mileage.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

tuesday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

wednesday (9:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

thursday (9:30 AM)

800j + dynamic wu

+  easy aerobic running

+ barefoot strides on grass or turf

+ hip circuit

friday (9:30 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room

griffin track aka home

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:30 AM)

800j + mcmillan wu

+ (Thu-ACC) 4-6 miles easy + 4-6 x 300 cut-downs, r= 300j

+ (LD/MD) 1600 @ Threshold + 500j + 8 x 300 cut-downs, r= 300j

+ (800) 1600 @ Threshold + 600j + 11 x 200 cut-downs, r= 300j

+ strength & conditioning

wednesday (10:30 AM)

800j + dynamic wu

+  light aerobic running

+ strides on grass or turf OR 2-4 x 200's @ RP

thursday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500 prelims, 10,000 final)

friday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (800 prelims, 3000SC final)

saturday

AM - shakeout - tbd

ACC CHAMPIONSHIPS (1500, 800, 5000 finals)

sunday (time - tbd)

long aerobic running at chattahoochee river 

+ cool-down exercises

+ recovery strategies at training room

spring'24 exams

Penn Relays - wow!

NOTE: with exams this week, wanted to get practice schedule up asap.  Will update with workouts.  Obviously we want to finish the academic year strong.  Manage your time wisely.  Sleep as much as you can.  Plan meals, do not skip!  If you have conflicts with practice times, communicate with coaches.  Plan your week.  Once exams are over, plan for any move-out needs.  We are working to finalize ACC roster and will forward that information as soon as we can.

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 4-6 x 1600 @ ~Threshold, r= 75"

+ (MD) 2 x 1000 @ Threshold, r= 1' + 600j + 5 x 200 @ S, r= 5'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + mcmillan wu

+ (LD)  6-7 x  800 @ Ae P, r= 1:1

+ (MD) 800 TT OR 1k @ Threshold + 5 x 400 @ AnAe P, r= 5'

+ (3000SC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 (2nd lap w/ hur) @ < RP

+ strength & conditioning

friday (own your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room

we hold these truths to be self-evident

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (Thu-Penn) 4-6 miles easy + 4-6 x 300 cut-downs, r= 300j

+ (LD/MD) 1600 @ Threshold + 500j + 8 x 300 cut-downs, r= 300j

+ (800) 1600 @ Threshold + 600j + 11 x 200 cut-downs, r= 300j

+ strength & conditioning

wednesday (on your own)

those traveling to Philadelphia - on your own in AM

400j + lunge matrix wu

+  light aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS (1500, 3000SC, 5000, 10,000)

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout - tbd

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS (4 x 1500, 4 x Mile, 4 x 800)

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room

there's no place like home

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (some LD)  Threshold running

+ (MD/some LD)  1000 @ Threshold + 12 x 300 cut-downs from CV, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 4-6 x 200 @ AnAe E, r= 200j

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those racing Friday:

shake-out on own

+ GEORGIA TECH INV (1500m, 3000SC, 5000m)

For those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

For those racing Saturday:

shake-out on own

+ GEORGIA TECH INV (800m, 4 x 400m)

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

from sea to shining sea

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) 7 x 800 @ ~CV, r= 75" + 800j + 4 x 300 @ 5k RP, r= 100j

+ (MD/800) 5 x 600 @ ~CV, r= 200j + 800j + 4 x 150

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Azusa - on your own in AM

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own in AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 3-4 x 200 @ RP OR 3 x 30 + 2 x 100 + 2 x 120

+ general strength circuit

BRIAN CLAY INV (10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ UF TOM JONES INV (1500m, 3000SC, 5000m)

+ BERRY INV (1500m)

+ BRIAN CLAY INV (5000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ UF TOM JONES INV (800m, 4x400m)

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room